Pregnancy brings more than its share of aches, pains, and fall hazards. Getting in and out of bed can be a challenge and can put you at risk for dizziness, fainting, muscle sprains, and general discomfort. Follow these steps to lie down in bed correctly during pregnancy.

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Steps

Method 1 of 4: Take Your Time When Lying Down

The most important thing to remember when lying down in bed during pregnancy is to avoid moving quickly or carelessly. Rash movement can cause you to tweak muscles or get dizzy. Slowly following the motions of proper technique for lying down in bed can save you physical discomfort and potential injury.

1

Sit down on the bed first. Just like sitting on a chair, turn to face away from the mattress and back up slowly until your legs bump the bed. Bend your knees slowly and gradually lower your body until you reach the bed.

Support yourself with your hand and pause to take a few breaths to allow your circulation to adjust to your new position.

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2

Rotate your body to the side. After you have adjusted to your sitting position, turn to face the foot of your bed, shifting your hands behind or to the side for support.

You may wish to scoot up to the head of the bed so that you can lean against the backboard if you have one.

3

Lift one leg up at a time. Pick up the leg closest to the foot of the bed and rotate your body as you pull the first leg onto the bed. Keep the other foot on the floor to support yourself and avoid losing your balance.

Take a deep breath or two before sliding slightly inward on the bed and slowly raising your other leg to the bed.

4

Shift yourself over on the mattress. Place a hand on either side of your hips, positioning them slightly behind you. Use them to slide your body away from the edge of the bed so that you do not accidentally roll off the edge of the mattress.

5

Lie down slowly. If you were leaning against the backboard, scoot your body slowly away from the support, sliding a pillow behind your back and bracing yourself with your hands.

Scoot down on the bed gradually until you can recline and place your head on the pillow. Support yourself with your hands until you feel your back touch the bed.

It may be useful to place a firm pillow or reading pillow on the bed so that you can relax your muscles before being completely reclined, removing it when you can shift easily onto your pillow.

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Method 2 of 4: Safely Lying in Bed While Pregnant

Once you have mastered the technique of safely lying down, you may wish to know the best positions for sleeping or resting while pregnant. Once your belly has become noticeable, you may be uncomfortable sleeping in the positions you previously favored; getting accustomed to lying down properly early on in pregnancy can help make the transition to side-sleeping easier once the second and third trimester make it necessary.

1

Sleep on your left side. Many women find that sleeping on the left side allows for the best circulation and prevents discomfort from the baby’s weight pressing on internal organs.

2

Consider using a pregnancy pillow. Pregnancy pillows help cradle the weight of your belly when you sleep on your side. They also help alleviate swelling in the ankles and knees and can provide support for your lower back while you sleep, preventing aches and pains when you arise.

If you cannot afford a pregnancy pillow, simply place regular pillows between your knees when you sleep on your side.

In addition, place a pillow behind your back and under the edge of your belly when you are on your side.

If you sleep on your back, place a regular pillow under your knees and even under your ankles to prevent swelling.

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Method 3 of 4: Practice Proper Posture

In addition to knowing how to safely lie down in bed during pregnancy, it’s also very important to have a clear understanding of general good practice on how to move your body as your center of gravity changes throughout the course of your pregnancy. A major part of preventing aches and pains during pregnancy involves proper posture. Supporting your body frame correctly as you get into bed can prevent muscle strains and discomfort. Learning how to support your back and belly, especially during the third trimester, can help ease back pain.

1

Stand up straight. Avoid slouching, rounding your shoulders, leaning forward against your belly, and repeatedly cocking your hip and shifting your weight to one side only while standing.

2

Exercise your back, shoulders, and legs. Performing strength and toning exercises with light dumbbells can help build muscles that will aid in supporting your back, waist, shoulders and breasts, ankles, and knees.

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Method 4 of 4: Learn Safe Body Mechanics for Pregnancy

A changing body requires a changing way of moving. Pregnant women can be at an increased risk of falling, fainting, and sustaining back injuries. Learn how to move safely and support your changing body to prevent injury and discomfort.

1

Practice safer sitting techniques. Bend at your knees after you have assured yourself of the location of the seat. Reach behind you to grab an arm of the chair or place your hand on the bed, lowering yourself until you make contact.

2

Support your body when you move or change position. Place a hand under your belly to prevent awkward or uncomfortable pressure on your abdomen.

3

Breathe before you move. Take a few deep breaths before sitting, standing, or lying down. Breathing in and out slowly can help prevent dizziness or disorientation when changing position.

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Tips

Pregnancy chairs, back and belly support wraps, and shoes with plenty of cushion can help support your new body and reduce strain on your back. Proper support can also improve circulation and reduce the likelihood of pain and falls.

Always reach for a handle, railing, headboard, or piece of furniture to steady yourself so that you do not lose your balance. For instance, use a sofa armrest or coffee table to help change positions or stand up when in the living room or the nightstand to help maintain your balance in the bedroom.

Warnings

Avoid moving quickly when you sit, lie down, stand up, or sit up from a reclined position. Changes in blood pressure can cause temporary dizziness and lightheadedness.

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